Vaihtoehto A.

Ring MU

-3 x 3 kippi
-3 x 3 turnover on the floor

E1,5MOM x 7

1-2 ring MU

-3 x 5 jarrutusdippi + 10 sek pito

Vaihtoehto B.

3 x 3 - 5 strict ring pull up
3x 3-5 negative ring dip

E1,5MOM x 7
10 sek ring row hold, 10 sek ring dip hold bottom, 10 sek ring dip hold top

3 x 5 jarrutusdippi

-Soututekniikka
-Thrustertekniikka

12min EMOM

A: E2M for 12min
1: Back squat x6 @3030
2: Singel arm DB rowsx10@2111/each arm

B: 8min amrap
8 burpees
8 alternating DB step ups

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

5 Rounds for time of:
10 Devil Press
15 DB Reverse Lunge
20 Double Unders

5min bike/row/run

Perfect Stretch video

Tabata Row/Run
Rest 2 minutes
Tabata DU/SU
Rest 2 minutes
Tabata Burpees

For time:
30x Back squat (BW)
Rest 5min
Then:
20x Front squat (BW)

Tc: 25min

4 rounds for time:
20x Sit up
20x Leg raise
20x Crunch

Tc: 12min

50-60 min

PItää pystyä puhumaan helposti

1000 K row
5 aurinkocobra + kierto
500 m run /ulkona tai skillmillissä
5-5-5 tiukka toes to bar
1000 K row
oma taito jne jne